In a world where sex education and discussions about menstruation are increasingly normalised, conversations around menopause often remain in the shadows. Yet, as women, understanding and embracing the menopause journey is crucial for our health and well-being.

While the road ahead may seem long, even daunting—especially if you’re in the throws of perimenopause—it's essential to remember that menopause isn't just about endings—it's about new beginnings. With the right knowledge and support, you can not only survive but thrive through this significant life transition, emerging stronger and more self-assured on the other side.

Here we explore 7 tips to help support your mind and body through the changes. 

1. Focus on nutrition

Nourishing yourself and ‘eating a rainbow’ is vital for managing menopause symptoms and supporting your overall health. Incorporate plenty of fruits, vegetables, whole grains, and lean proteins into your meals to provide essential vitamins, minerals, and antioxidants. Pay particular attention to foods rich in calcium and magnesium to support bone health, as well as those containing omega-3 fatty acids to reduce inflammation and support your heart.

And don't forget that hydration is key to many health issues and symptoms in life, and it’s no different here. Increase your fluids, and try to limit your caffeine and alcohol intake.

2. Get plenty of sleep

Quality sleep is vital for overall health and well-being, especially during menopause, when sleep disturbances are common and can directly impact your symptoms. Mood swings, difficulty concentrating, loss of libido, and fatigue all increase when we don't get enough sleep.

Try sticking to a regular bedtime routine and getting some morning sunlight—both have been shown to do wonders for regulating your sleep patterns. As can creating a relaxing wind-down routine to help your body switch off from the business of the day. Steer clear of caffeine, alcohol, and electronics before bed; the blue light that screens emit can interfere with the production of melatonin, the hormone that regulates your sleep-wake cycles.

3. Work, life, balance

4. Move your body

Research indicates that regular exercise can reduce the severity of menopause-related symptoms while increasing heart and bone health. And don’t forget your hormones; endorphins released after exercise have a mood-boosting effect and will set you up well for the day.

Find what makes you feel good and do more of it, whether that’s yoga, golf, swimming, gentle cardio, or lifting weights.

5. Be kind to yourself

It's important to be patient and compassionate with yourself during the menopause journey. Rest and recuperation are needed to rebalance your energy levels. Learn to say no and avoid overwhelming yourself with too many commitments or social engagements. If you've had a busy week, prioritise some self-care, nourishment, and relaxation, allowing yourself the time you need to recharge your batteries.

6. Understanding we’re all different

As we edge closer to menopause, our hormone levels are fluctuating daily, causing all manner of symptoms, both physically and emotionally. We may experience longer, shorter, or more intense cycles, or none at all. Eventually reaching menopause once periods have ceased for 12 consecutive months.

During this time of hormonal change, you might experience fogginess, fatigue, and itching sensations more than your friend, who feels irritable and drenches her bed with sweat every night. We are all wonderfully different, as is our menopause. How you feel is your experience, but you’re not alone.

7. Extra support when needed

Can supplements replace a balanced diet? The honest answer is no. Food and nutrition must come first. But it's increasingly challenging to get all your requirements from diet alone. Throw in some menopausal symptoms, and it's easy to see why you may need some additional support. 

You'll find supplements to aid menopause on the market, yet we firmly believe no one pill can do it all. Why? Because there are many symptoms associated with menopause (the latest research suggests 60–100), and what you experience at various stages will differ from your sister, friend, or co-worker, for example.

Therefore, at the Menopause Co., we take an individualised approach focused on custom combinations of targeted supplements for results you can genuinely feel—from mood balance and sleep to energy and libido.

 

It’s important to remember that at certain times, you may need to call on the help of doctors or menopause specialists and explore the various prescribed medications. Whatever you need to do to live well through perimenopause and menopause is your call because you know yourself best.